Week 1: Late night run and a solid workout

Monday was one of those days when there are not enough hours in the day... I had to get to work a bit early, had to work through my prep periods to prepare for a camp presentation and that also overflowed past dismissal where I was unable to get out for my run... I had a meeting from 4pm-9:15pm... The word exhausted does not even fit in this situation... i was dead. But, i still got out at 9:55 and got in an easy 45 minutes (6 miles I called it).

Tuesday was the day I had to schedule my workout for, as the above schedule will be repeated tomorrow(wed). I went with the proposed workout from Karl and Jake... It is a pure strength workout... Although I continued doing what I have been doing for the last 3 weeks and added some hard effort at the tail end... The workout was as follows:
On the track and BCC (mentally tough by myself but thats what i need)
3 mile warmup
3 miles at goal marathon pace(16:00): I ran 15:48(quick in the last 1/2mile)
w/two water cup grabs
-3min jog recovery
2 miles at goal half marathon(9:55): 9:50 (a bit fast)
-3min jog recovery
1 mile at 10k goal pace(4:50): 4:42 (came through 3/4 in 3:40 and closed 62(32/30)

2.5 mile cool down for a total of 12 miles (6 quality).
*I felt very good and controlled